Daytime workouts are very effective because they allow you to utilize the high energy levels, mental focus and nutrient intake that may be lacking when you attempt night or early morning training sessions. Your diet plan provides the nutrients that fuel your workouts and support muscle recovery so that you can get back into the gym as soon as possible. By experimenting with your diet plan, you can find what foods best support your workout program. Always consult with your doctor before beginning a new diet or exercise plan.
Significance
The timing of your workouts and dietary intake impact the results that you achieve from your fitness program. For example, levels of fat-burning and muscle-building hormones like testosterone and HGH (human growth hormone) fluctuate throughout the day. Moreover, your energy levels and recovery ability hinge on the timing and structure of your diet plan. For example, a pre-workout meal that is high in low-glycemic carbohydrates and fast-digesting proteins supports muscle performance. A post-workout meal containing whey and high-glycemic carbohydrates like dextrose speeds muscle recovery. According to "Xtreme Lean" by Jonathan Lawson and Steve Holman, timing your nutrition around your daily workouts will ensure that you achieve optimal results.
Benefits
Daytime workouts can be very productive because energy levels are high and mental focus comes far more naturally than in the evening. Also, most of your high-calorie meals come from breakfast, lunch and daily snacks, which provide ample fuel for muscles to function at a high level. Day workouts elevate your metabolic rate for the rest of the day, resulting in additional fat burning, according to "The Abs Diet" author David Zinczenko. Moreover, taking in the high-glycemic carbs for recovery following a night workout can lead to increased fat storage. During the day, on the other hand, your body is far more likely to utilize these calories for energy.
Considerations
Evaluating your goals helps you to construct a diet plan that supports your daytime workouts. If you want to lose fat, you must reduce your total caloric intake to below your individual maintenance caloric intake. To gain weight, you must take in more than just your maintenance calories. Also, the macronutrient makeup of your diet determines how your body uses the nutrients you take in. For example, some individuals have slower metabolisms, and must limit their intakes of carbohydrates in order to burn fat, writes "Combat the Fat" author Jeff Anderson.
Misconceptions
Many trainees make the mistake of under- or overeating before or after daily workouts. Moreover, eating the wrong foods before or after a workout can slow down digestion, decrease energy levels and hinder muscle recovery. In particular, taking in too few carbohydrates or the wrong kinds of carbs after a workout severely limits progress, according to "What to Never Eat After Your Workout" by Cassandra Forsythe-Pribanic, Ph.D., RD, and Jayson Hunter, RD. On the other hand, the misconception that you can eat anything you want following a workout can also limit your progress.
Recommendations
Forsythe-Pribanic and Hunter recommend taking in a meal containing low-glycemic carbohydrates, complete proteins and healthy fats 60 to 120 minutes before your workout. Low-glycemic carbs are slow-digesting to promote sustained energy levels; they can be found in oatmeal, apples or berries, whole-grain breads or pastas, and sweet potatoes. Complete proteins, like eggs, meat, dairy or whey protein, provide needed amino acids. The building blocks of proteins, amino acids provide the raw materials needed to rebuild muscle. Healthy fats provide a nutrient-dense source of energy and include olive oil, avocados, nuts and seeds. A post-workout meal containing up to 25 percent of your daily protein intake and 60 to 100 or more grams of high-glycemic carbohydrates speeds recovery, according to "The Carbo Rater" by Jordana Brown.
References
- "Xtreme Lean"; Jonathan Lawson and Steve Holman; 2005
- "Combat the Fat"; Jeff Anderson; 2008
- "What to Never Eat After Your Workout"; Cassandra Forsythe-Pribanic, PhD, RD and Jayson Hunter, RD; 2010
- "Muscle & Fitness Presents 2010 Edition: The Ultimate Supplement Handbook"; The Carbo Rater; Jordana Brown; January 2010
- "The Abs Diet"; David Zinczenko; 2004
- BodyBuilding.com: Dorian Yates: Blood & Guts Six Week Trainer; Episode 3: Dorian's Tips
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